Springfield College Daily Lesson Plan

Name: Brad Conine

Date: 2/23/15

School: Springfield Central High School

Gymnasium

Time: 1:24-2:20
Lesson #: 1

Facilities:

Class Size: 40-45

Fitness

Grade: 9-12

Unit/Theme:

Generic Level: Control/Utilization

Equipment: 1. Whistle/Watch (1)

Focus of Lesson: 5 components of fitness/ sit-up test

Student Performance Objectives (SPO): By the end of the lesson,
students should be able to:

(P): Perform a proper sit-up following all the skill cues during the sit-up test.
(NASPE 1; MA CF 2.17; Activity 1)
(C): Identify at least 3 of the 5 components of fitness during the closure.
(NASPE 2; MA CF 2.19; Closure)
(A): Discuss how your body feels when doing the sit-up test during the
closure on the handout.
(NASPE 5; MA CF 2.26; Activity 1 and closure)
Check each objective is it specific? Is it achievable? Is it
developmentally appropriate?
Teacher Performance Objectives During the lesson the teacher will:
1. Motivate students to get as many sit-ups as they can.

Special Considerations What are the safety concerns? What is

unique about the students in this class?
Make sure you dont exert yourself past your limits
References:
http://www.functional-fitness-facts.com/5-components-of-physical-fitness.html
http://www.bmi-calculator.net/bmi-formula.php (formula)
http://www.pecentral.org/lessonideas/cues/situps.html
http://healthyliving.azcentral.com/fitness-test-muscular-endurance-9858.html

http://www.topendsports.com/testing/tests/home-situp.htm#

TIME

6 min
(chang
e)

SEQUENCE OF LESSON

ORGANIZATIO REFLECTION
N
Didnt teach

Introduction- Students first change,

then the instructor will share the
following information:
T
Take attendance (A for absence, 0 for not
prepared)

3-5
min

Focus of the day:5 components of fitness

and BMI

ssssssssss
sss

Start and Stop Signals:

-Start signal- whistle once
-Stop signal- two whistles; look at teacher
for next task
Safety-make sure you dont exert yourself past
your limits
5
Informing- Teacher will explain the 5
components of fitness and what BMI is
10-15
min

5 Components of fitness
1.
2.
3.
4.
5.

Cardiovascular endurance
Muscular endurance
Muscular strength
Flexibility
Body Composition
BMI formula

BMI = ( Weight in Pounds / ( Height in inches x

Height in inches ) ) x 703
Sit-up Test
This test helps to improve a persons muscular

s s s s
s
T

endurance

Transition- get into partners and sit on

the ground to wait for next instruction

30 sec

5-10
min

Activity #1- Sit-up test/push-up test

Rules of the activity:
Students will lay on ground with a
partner. One partner will do sit-up for a
minute, while their partner helps by
holding their feet on the ground. Their
partner will also keep count of how
many sit-ups they perform. After this,
the other partner will do the same. After
the sit-up test students will do a push up
test conducted for the same duration.

T
SS W
SS A
SS
L
SS L

Cues:
Sit-up:
1. Lay on back knees bent
2. Cross arms over knees
3. Lift body up until finger tips go
over knees
4. Go all the way back to ground

Push-ups

30 sec

1. balance your weight on your hands

and feet
2. Bend Elbows to lower torso
3. Extend Elbows to raise torso

10 min

4. Repeat until test is over

T
ssssssssss
ss

8 min

Transition- Teacher will blow whistle

once and bring students for closure at
the bench.

Closure1. Handout asking to write down 3 of the 5

components of fitness
3. Let students go to locker room to change.

Name:
Date
1. Name 3 of the 5 components of fitness that we went over in class today.

2. What determines a persons BMI and why is it sometimes not the best
measure of fitness

3. How many sit-ups did you get and which of the 5 components of fitness does
doing sit-ups help

4. How did your body feel right after doing the sit-up test?

5 Components of fitness
1. Cardiovascular Fitness - Cardiovascular fitness (also known as cardiorespiratory fitness) is the
ability of the heart, lungs and vascular system to deliver oxygen-rich blood to working muscles during
sustained physical activity.
2. Muscular Strength - Muscular strength is the amount of force a muscle or muscle group can exert
against a heavy resistance.
3. Muscular Endurance - Muscular endurance is the ability of a muscle or muscle group to repeat a
movement many times or to hold a particular position for an extended period of time.
4. Flexibility - Flexibility is the ability of a joint to move through its full range of motion, from a flexed
to an extended position.
5. Body Composition - Body composition is the amount of fat in the body compared to the amount of
lean mass (muscle, bones etc.).

What is BMI
Body Mass Index- This is a measure of relative size based on the mass and height of an
individual.
To find BMI
Either:
1.

BMI = ( Weight in Pounds / ( Height in inches x Height in inches ) ) x 703

2.

or
Look at chart on next page
BMI isnt a good measure for people that are in good shape and who have a good amount of
muscle

1 Minute Sit Up Test (Men)

Age

18-25

26-35

36-45

46-55

56-65

65+

Excellent

>49

>45

>41

>35

>31

>28

Good

44-49

40-45

35-41

29-35

25-31

22-28

Above average

39-43

35-39

30-34

25-28

21-24

19-21

Average

35-38

31-34

27-29

22-24

17-20

15-18

Below Average

31-34

29-30

23-26

18-21

13-16

11-14

Poor

25-30

22-28

17-22

13-17

9-12

7-10

Very Poor

<25

<22

<17

<13

<9

<7

1 Minute Sit Up Test (Women)

Age

18-25

26-35

36-45

46-55

56-65

65+

Excellent

>43

>39

>33

>27

>24

>23

Good

37-43

33-39

27-33

22-27

18-24

17-23

Above average 33-36

29-32

23-26

18-21

13-17

14-16

Average

29-32

25-28

19-22

14-17

10-12

11-13

Below Average 25-28

21-24

15-18

10-13

7-9

5-10

Poor

18-24

13-20

7-14

5-9

3-6

2-4

Very Poor

<18

<13

<7

<5

<3

<2

BMI MEASUREMENTS